1. hip Push-ups
This exercise helps strengthen the glutes and hamstrings, supporting the knees when walking and standing. Stronger glutes help reduce pressure on the knee joint, reducing the risk of pain and instability. Steps:
Step 1: Sit on the floor with your upper back resting on a bench or sofa.
Step 2: Bend your knees and place your feet hip-width apart.
Step 3: Push your heels up and lift your hips up.
Step 4: Tighten your upper glutes.
Step 5: Lower slowly and repeat.
2. Small leg movements
Mini leg strokes help strengthen the quadriceps and improve knee joint strength during exercise. This exercise also helps increase balance and stability, making daily activities such as climbing stairs easier. Steps:
Step 1: Stand up straight with your legs hip-width apart.
Step 2: Step one foot forward a little (not a complete step).
Step 3: Bend both knees slightly, keeping your movement controlled.
Step 4: Push back to the starting position.
Step 5: Repeat on both sides.
3. Raising legs (Toe Lifts)
This move activates the muscles of the lower calves that support the knees and ankles. It improves balance and prevents eczema when walking, especially in older adults. Steps:
Step 1: Stand with your feet shoulder-width apart.
Step 2: Slowly lift your toes.
Step 3: Hold for two seconds.
Step 4: Slowly lower your body.
Step 5: Repeat 1015 times.
4. Stand with your legs up to the side
leg raises to one side help strengthen the hip contract, strengthening the knees. This exercise also improves movement to the sides, reducing the risk of falling. Steps:
Step 1: Stand up straight, cling to a wall or chair to maintain balance.
Step 2: Raise one leg up to the side without leaning.
Step 3: Hold for a moment.
Step 4: Slowly bring your legs back.
Step 5: Repeat on both sides.
5. Raising your calves
Calf raises help strengthen the calves, helping to absorb impact force and reduce pressure on the knees. This exercise also improves blood circulation and supports smoother, more stable walking. Steps:
Step 1: Stand up straight, palms against the wall to maintain balance.
Step 2: Lift your heels off the ground.
Step 3: Hold for a moment on top.
Step 4: Lower slowly.
Step 5: Repeat 1215 times.
